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Isolated Exercises for Golfers?

A while back I wrote an article about the importance of building connections and looking at the body through a holistic lens for jochumstrength.com.


The central point was this...

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Build the Cities


Training isolated muscles and joints should play a role in our training... not a huge one in my opinion, but nonetheless an important role.


We want to build the isolated components of the system in order to maximize their potential and their strength.


We don't want any limiting factors.


There's nothing wrong with hopping on a quad extension machine once a week to feel that nasty burn.


Or cranking out a hundred bicep curls.


Or PVC Pronation/Supinations.


In fact, isolated exercises like these can be super beneficial to build strength in specific muscles and joints. Based on your context as an athlete, certain isolated exercises can be massively important to targeting and building resilience.


For golfers specifically, a few isolated pieces that we should probably give a little extra love to:

  • Rotator Cuff and Shoulder Stabilizers

  • Obliques

  • Lats

  • Pronators and Supinators of the forearm

  • Biceps... you betcha, more curls!

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4 Exercises to Isolate some important muscles for your swing...


Lat Pulldown



DB Bent Over Fly



Eccentric Shoulder Rotations

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Build the Bridges


Probably more importantly than the isolated components of the system is the bridges that connect them.


Are you training holistically?


Are you building the links?


Is your increased quadricep strength showing up in your motor problem solving tasks?


Is your greater oblique power showing up in your golf swing?

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3 Exercises to Help Build the Bridges...


Split Squat Lateral Bend


Skater Squat


Hexbar Deadlifts

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Carter Schmitz, CSCS, TPI

carter@resistancebandtraining.com












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